This article looks at high intensity interval cycle training and fat loss in women
What’s the deal?
We’ve already seen how high intensity interval training (HIIT) by sprinting can reduce body fat over time. If you don’t like running, can the same results be achieved by cycling?
What did they do?
45 female participants were assigned to 15-weeks of stationary bike cycle training, in three different exercise groups. The HIIT group performed 8 seconds of sprinting and 12 seconds of active recovery for 20 minutes. The regular exercise group cycled for 40 minutes at a moderate, fixed intensity. Lastly the control group were not given an intervention and continued with their normal routine.
What happened?
Fat mass was reduced in the HIIT group by an average of 2.5 kg (5.5 lbs), with a more pronounced effect in overweight women (4 kg / 8.8 lbs). This fat loss was especially in the legs and the abdominal region. Fasting insulin and leptin levels were reduced in the HIIT group. These reductions were not seen in the regular exercise or control groups.
What can you tell me about the people?
All participants were female, of various ethnicities, aged 22 on average and with average BMI of 22-24. All were generally inactive, but otherwise healthy. Unfortunately, 11 women withdrew from the study, so their results are not included.
What else should I know?
A reduction in fasting insulin levels is very healthy and reduces your chances of developing insulin resistance and diabetes. Similar to insulin, we can become resistant to leptin, causing us to overeat and gain even more weight. Lower levels are therefore beneficial. Exercise training was performed 3 times per week for a total of 45 sessions.
What will I do differently?
I knew that HIIT training could reduce overall body fat, but I did not think this fat loss could be location specific. Many women want flatter stomachs and slimmer legs and HIIT cycling may be the way forward! Time to give those spin classes a go!
This research was published in April 2008 by EG Trapp and colleagues from the University of New South Wales, Sydney, Australia.
This article highlights our personal take on their research. Check it out here and see what you think!
Abstract Athlete 